Golden milk is a healthy beverage that contains turmeric. Turmeric is a spice that has been found to have many benefits, such as reducing inflammation, increasing digestive health, and lowering cholesterol. To use golden milk for health benefits, combine it with black pepper and a fat, such as coconut oil, for maximum absorption and drink daily.

Steps

Method1

Making Golden Milk

1

Make golden paste. Golden paste is the base of your golden milk. To make golden paste, mix ¼ cup of turmeric powder, ⅛ cup of ground black pepper, and 2 tablespoon (29.6 ml) of melted coconut oil. Place them in a saucepan. Place the saucepan on medium high heat. Stir the mixtures constantly until it becomes a thick paste.[1]

You can use ghee or grass-fed butter in place of coconut oil.

The mixture becomes a paste very fast. Don’t walk away from the stove while you are making it.

After cooling, place the paste in a jar in the fridge.

You can put the golden paste in any dish you’d like, not just golden milk.

2

Make golden milk with powder. You can make golden milk with turmeric powder if you don’t have any golden paste. To do this, gather ½ teaspoon of turmeric, ¼ teaspoon of ground black pepper, ½ teaspoon of coconut oil, and 1 cup of nondairy milk, such as almond milk.[2]

Heat the milk on low, then add the turmeric, pepper, and coconut oil. Continue heating the milk under it is steaming.

You can add cardamom and cinnamon for added flavor. Put those into the milk before the turmeric, and then strain the milk before drinking. You can also add honey to taste.

Make sure to stir often as you drink to keep the ingredients mixed together. They will separate if left too long.

3

Make golden milk with golden paste. Place ¼ teaspoon of your golden paste along with two cups of unsweetened almond milk. Mix the golden paste with the milk in a saucepan, and then let it simmer on low heat until it is combined. Stir in honey to taste.[3]

You can also add a tablespoon of fresh ginger or a cinnamon stick if you wish.

4

Prepare golden milk with fresh turmeric root. You also have the option to make golden milk with turmeric root instead of ground turmeric powder. To do this, start with a one inch piece of fresh turmeric root. Grate or crush the root. Then, add to one cup of almond milk, ½ cup of coconut oil, and ⅛ cup of ground black pepper.[4]

Place the mixture in a saucepan and bring to boil. Then, let the mixture simmer for 10 to 15 minutes.

Strain the milk into a cup.

Method2

Increasing the Effectiveness

1

Add ground black pepper to help your body absorb the turmeric. The curcumin in turmeric doesn’t get absorbed into the body easily. The curcumin is metabolized by your body before the body can absorb any of the beneficial nutrients. To help with this, add black pepper to slow down your body’s metabolism of the curcumin.[5]

According to one study, adding 20 mg of piperine found in black pepper to 2g of curcumin can increase the availability in the body by 2000%.

2

Combine turmeric with coconut oil. The curcumin in turmeric is fat-soluble. This means that the without a fat source, the curcumin will be more difficult to digest or absorb. To help with this, combine the turmeric in your golden milk with coconut oil.[6]

The coconut oil provides a healthy fat to help the curcumin absorb into the body.

3

Put golden paste into other foods. The base of golden milk is golden paste. Golden paste combines turmeric, coconut oil, and black pepper, which increases the absorption of the curcumin in the turmeric. If you don’t want to drink golden milk every day, try putting golden paste in other foods for the same benefit.[7]

For example, you can put golden paste into your rice, peanut butter, yogurt, or even guacamole. Try it in casseroles or with pasta.

Method3

Using Golden Milk to Improve Health

1

Learn what golden milk is. Golden milk is milk that has been mixed with turmeric and coconut oil. Generally, non-dairy milk is used. Golden milk is popular with people who clean, along with practitioners of traditional Chinese medicine. This drink is believed to reduce inflammation, boost the immune system, and improve digestion.[8]

Any non-dairy milk can be used for the golden milk. Generally almond or coconut is used.

2

Know the benefits of golden milk. The main ingredient in golden milk is turmeric. Turmeric is known for its health benefits. The beneficial part of turmeric is the main active ingredient, curcumin. According to research, turmeric helps to:

Drink golden milk at night. Golden milk is a good beverage to have later at night. It helps with digestion and doesn’t contain any caffeine. It tastes like a chai tea, so you can have the taste without staying up all night.[17]